Is your evening screen time affecting your sleep? Many of us are unknowingly exposed to blue light through common devices, which could be the culprit behind disrupted sleep patterns.
![How Blue Light Impacts Sleep Woman watching her phone at night](https://soltechealth.com/wp-content/uploads/2023/12/blue-light-no-01.png)
What Is Blue Light?
Blue light is emitted by many of our daily-used electronic devices like smartphones, computers, and televisions. It’s also found in energy-efficient LED and fluorescent lights.
Why Does Blue Light Affect Sleep?
- Melatonin Suppression: Blue light can reduce melatonin production, a vital hormone that regulates our sleep-wake cycle. Elevated melatonin levels in the evening signal our body that it’s bedtime. Blue light exposure can disrupt this natural process.
- Delayed Sleep Onset: Too much screen time, especially in the evening, can push back the time it takes you to fall asleep.
- Compromised Sleep Quality: Even if you do sleep post blue-light exposure, it might not be the deep, restorative sleep your body needs.
Effective Strategies to Combat Blue Light Exposure:
- Use Built-in Blue Light Filters: Modern devices often come with settings that reduce screen blue light emission, especially useful in the evenings.
- Blue Light-Blocking Glasses: If you’re an evening worker, these glasses can be a lifesaver, filtering out disruptive blue light.
- Opt for Warm, Dim Lighting: Before bedtime, soft lighting can set the mood for a good night’s sleep.
- Limit Pre-bed Screen Time: Try replacing screens with calming activities an hour before sleep, such as reading.
- Choose Warm Lighting Options: Redesign your living spaces with warmer light sources instead of white or blue LEDs.
- Stick to a Sleep Schedule: Regular sleep timings can reinforce your body’s circadian rhythm, aiding faster sleep onset.
Minimizing blue light exposure, especially during evenings, can play a significant role in enhancing your sleep quality, especially if you often find sleep elusive.
Learn more about sleep and blue light interactions here.
Sources:
- Fonken LK, Nelson RJ. Illuminating the deleterious effects of light at night. F1000 Med Rep. 2011.
- Chellappa SL. Individual differences in light sensitivity affect sleep and circadian rhythms. Sleep. 2021.
- Owen, T. Light Hacking | TEDxGullLake.